Be good to your body — eat your veggies! It’s easy — and delicious — to prepare wholesome food the whole family will love. Here are four bowl recipes to get you started!
4 Simple, Healthy Bowl Recipes That Will Satisfy You All Day
Healthy lentils get a Mediterranean flavor with a lemon dressing and crumbled feta cheese. Serve over greens or as part of a grain bowl over quinoa.
Ingredients
1 1/4 cups dried green or brown lentils
3 tbsp fresh lemon juice
1 1/2 tbsp olive oil
1/2 tsp dried oregano
Salt and freshly ground black pepper to taste
1 clove garlic, grated
1 1/2 cup feta cheese, crumbled
1 stalk celery, thinly sliced on diagonal
1/2 medium red onion, sliced
Directions
1. Rinse and pick over lentils. Place in a heavy-bottomed, large pot. Cover with water to about 2 inches above lentils. Bring to a boil. Cover, reduce heat and simmer until just tender, about 20 minutes. Drain and set aside.
2. In a seperate bowl, whisk together lemon juice, olive oil, oregano, salt, pepper and garlic. Add lentils, tomatoes, cucumber, feta, celery and onion. Toss to coat.
Serves 4
Use this recipe as a template for other veggie-filled grain bowls. The green goddess dressing is delicious with any number of nutritious vegetables, and you can experiment with grains such as quinoa, brown rice or barley.
Ingredients
10 cups broccoli florets
3 tbsp olive oil
2 1/4 tsp salt
1 tsp freshly ground black pepper
4 eggs
8 oz sugar snap peas
1 cup plain yogurt
2 cloves garlic, grated
2 tbsp fresh lemon juice
1 cup mixed chopped herbs such as chives, parsley and tarragon
4 cups cooked farro
2 mini seedless cucumbers, halved lengthwise and sliced
1/2 cup baby spinach or kale
2 ripe avocados, halved, peeled, pitted and sliced
1/4 cup pumpkin or sunflower seeds, toasted
Directions
1. Preheat oven to 375 degrees. In a large bowl, toss broccoli with 2 tbsp oil, 1/4 tsp salt and 1/4 tsp pepper. Spread in an even layer on a baking sheet. Roast 15 to 20 minutes, until tender and charred in places.
2. Meanwhile, bring a large pot of water to a boil. Add eggs, cover and cook 7 minutes. Transfer to a bowl of ice water (keep cooking water boiling). Let cool. Peel eggs. (Retain ice water.)
3. Add sugar snap peas to boiling water and cook until bright green and crisp-tender, about 1 to 2 minutes. Transfer to bowl with ice water.
4. In a food processor, puree yogurt, garlic, lemon juice, herbs, 11/2 tsp salt and 1/2 tsp pepper until smooth.
5. Wipe out large bowl and toss together cooked grains, 1/2 cup dressing and 1/4 tsp salt. Divide among four serving bowls. Wipe bowl again and toss together broccoli, snap peas, cucumbers, baby greens and remaining oil, salt and pepper. Divide among the four bowls. Top each with avocado slices and pumpkin seeds. Halve eggs and add to bowls.
Serves 4
Quinoa is a nutrient-dense seed. One cup contains 8 grams of protein and antioxidants that have been shown to help reduce inflammation.
Ingredients
1 1/2 cups quinoa, rinsed
1 1/2 cups canned black beans, drained and rinsed
1 1/2 cups cooked corn
3/4 cup diced green pepper
1 1/2 tbsp red-wine vinegar
1 tsp salt
Freshly ground black pepper to taste
1/4 cup chopped cilantro
5 tbsp fresh lime juice
1 tsp ground cumin
1/3 cup olive oil
Directions
1. Prepare quinoa according to package directions. Meanwhile, in a large bowl, toss beans, corn and green pepper with vinegar, salt and pepper.
2. Cool quinoa slightly and add to bowl along with cilantro. Mix well. In a separate bowl, whisk together lime juice, cumin and olive oil. Pour over quinoa and bean mixture and toss to combine. Serve at room temperature.
Serves 6
Tahini — ground sesame seeds — is a good source of methionine, which aids in liver detoxification. Dress up these cold noodles with any veggies you have on hand, from thin-sliced cabbage and carrots to red peppers and sesame seeds.
Ingredients
1 lb dried whole-wheat pasta
1/2 cup reduced-sodium soy sauce
1/2 cup tahini
1 tbsp grated fresh ginger
4 cloves garlic, grated
3 tbsp agave syrup
1/4 cup rice wine vinegar
2 tsp sriracha or sambal oelek
2 carrots,peeled and grated
1 small cucumber, julienned
1 bell pepper, cut into sticks
Directions
1. Cook pasta according to package directions. In the meantime, in a large bowl, whisk together soy sauce, tahini, ginger, garlic, agave syrup, rice wine vinegar and sriracha or sambal oelek until creamy. (Or use a blender or food processor to combine.)
2. Drain pasta and add to large bowl with sauce, tossing until combined. Add carrots, cucumber and bell pepper. Toss to coat.
Serves 6
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